The Commandments:

Weightlifting – Know the difference between weightlifting and weight training. Weightlifting consists of three lifts – the “snatch”, “clean and jerk” and only with the barbell. The rest are all considered weight training.

Life – Seemingly small differences can sometimes be bigger than they seem. It is important to understand and appreciate the differences between such things – for example, the differences between pleasing and loving, obeying and respecting, leader and boss, fashion and style.

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2) Thou shalt be one with the bar.

Weightlifting – It is never the bar against you, it is you with the bar and the bar with you.

Life – Life and Universe are never against you; they are actually one with you, if you let them be.

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3) Thou shalt master the Snatch, Clean and Jerk.

Weightlifting – It is all about “Snatch”, “Clean and Jerk”, so if you are not going to master these, what are you trying to master then?

Life – Always strive to be a master of a few things than to be a mediocre at many things.

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4) Thou shalt always do warm-ups before lifting and stretch after.

Weightlifting – Always warm up with some dynamic workouts, and stretch after training to minimize soreness.

Life – Plan first before executing and always end with reflection – that’s the way to achieve your dreams and goals in life.

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5) Thou shalt always place techniques over weights.

Weightlifting – Technique is crucial. If you do not know the proper technique for a certain lift, get someone (knowledgeable) to teach you. Many injuries are caused by improper techniques.

Life – It’s not what you do that matters, it’s how you do it that makes a difference.

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6) Thou shalt always remember feet first.

Weightlifting – Without a strong footing, it is difficult to be able to finish the lift smoothly.

Life – You need a strong foundation to withstand all the trials of life.

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7) Thou shalt always remember to hook grip.

Weightlifting – Hook grip is important especially when you are pulling heavy loads at a fast speed and controlling the bar at the same time.

Life – Always work through the pain and the discomfort and make them second nature.

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8)Thou shalt make Squats your best friend.

Weightlifting – Squat is the foundation to weightlifting, be it as a position or as a movement. And it helps to strengthen our entire body, bones, muscles, and also increase flexibility. When I say squat, it means “ass to the grass” full deep squat!

Life – When something brings you down, get back up!

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9) Thou shalt honour rest and recovery day.

Weightlifting – We always overload or stress our muscles during our training, so it is essential for us to let our trained muscles to take one or two days rest.

Life – “Take rest, a field that has rested, gives a bountiful crop.” – Ovid

About Shiney Sparks

Shiney Sparks is a woman who is into sports, especially Obstacle Racing, Olympic Weightlifting and CrossFit. She is also passionate about fitness/sports for children and youth and is always looking for ways to get them active. She enjoys writing about sports as it crosses-over to life lessons, as well as leadership and business. She is currently based in Singapore, and she can’t live without her coffee. She is on Twitter @ShineySparks

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